CrossFit Benchmark WOD
- 3 Rounds For Time
- 400 meter Run
- 21 Kettlebell Swings (1.5/1 pood)
- 12 Pull-Ups
Start each round with a 400 meter run, then 21 rep of American-style (overhead) kettlebell swings and 12 pull-ups.
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
3 rounds for time of:
Run 200 meters
15 kettlebell swings (1/.75 pood)
9 jumping pull-ups
Strategy: "The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you to hold onto the bell and pull-up bar. If we have the movements on the inside of the gym unbroken without a doubt, it’s the opposite approach – it’s a question of how hard can we push the running. For athletes with previous scores, doing the math for what split they need to hold across the three rounds will help them feel out if they are on track when they leave the building after round one. Building in time to this section to go for a cool down walk or have stretch with athletes after the workout is complete." - CompTrain